13 powerful super foods

Tuesday

Mar 26, 2013 at 9:00 AMMar 26, 2013 at 9:32 AM

According to everydayhealth.com, asking nutritionists to rate the most powerful foods will result in different answers from each. But, many of the selections on those lists will overlap. How do which know whose choices are best?

The trick, claim experts, is to get a variety of the best foods. Here's a list to start with:

Avocados — high in fat, but avocados contain healthful monounsaturated fat, which has been linked to a reduced risk of cancer, heart disease, and diabetes. And they're loaded with fiber (11 to 17 grams per fruit) as well as being a good source of lutein, an antioxidant linked to eye and skin health.

Apples — loaded with the powerful antioxidants quercetin and catechin, which protect cells from damage means a reduced risk of cancer and cardiovascular disease, especially if you eat the skin. Research shows that the apple peel contains five times more polyphenols than the flesh. Apples and their skins pack a lot of fiber too (about twice that of other common fruits, including peaches, grapes, and grapefruit), which may help fight the battle of the bulge.

Blueberries —antiaging superstars, they're are loaded with antioxidants, especially anthocyanins, shown to improve vision and brain function. Studies show that eating blueberries slows impairments in motor coordination and memory that accompany aging. These little berries also reduce inflammation, which is inextricably linked with virtually every chronic disease from Alzheimer's and Parkinson's, to diabetes and heart disease. Other studies show that blueberries have much greater anticancer activity than other fruits.

Cabbage — brassica vegetables (including broccoli, bok choy) contain compounds called indoles, which have been shown to reduce the risk of cancer dramatically. In addition, cabbage also stimulates the immune system, kill bacteria and viruses, and is a good blood purifier. The red variety also provides a healthy dose of anthocyanins (the same pigment molecules that make blueberries blue), another powerful antioxidant with an anticancer punch.

Fish and Fish Oil —helps cut the risk of heart disease, cancer, Alzheimer's, stroke, diabetes, and arthritis. The fatty varieties may also help alleviate depression. The American Heart Association recommends adults eat at least two fish meals per week, especially wild salmon, herring, and sardines, because those varieties provide the most heart-healthy omega 3s. Avoid mercury-containing varieties like shark, swordfish, king mackerel, tilefish, and albacore tuna. (Chunk light tuna is okay.)

Garlic — lowers total cholesterol and triglyceride (blood fat) levels, helping prevent clogged arteries. Experts say two to three cloves a day can cut the odds of subsequent heart attacks in half for heart disease patients. "Garlic also tops the National Cancer Institute's list of potential cancer-preventive foods. Whole baked garlic helps detoxify the body of heavy metals like mercury (from fish) and cadmium. Garlic also acts as an antibacterial and antiviral, boosting resistance to stress-induced colds and infections. Can't stand garlic breath? Chew on a sprig of parsley.

Mushrooms — have a powerful effects on the immune system – especially the maitake, shiitake, and reishi varieties and may help prevent and treat cancer, viral diseases, high cholesterol, and high blood pressure. In fact, mushrooms are used as an adjunctive cancer treatment throughout Asia because of their ability to counteract the toxic effects of chemotherapy and radiation while simultaneously shrinking tumors. What's more, Japanese researchers have found that regularly eating shiitake mushrooms lowers blood cholesterol levels up to 45 percent.

Almonds — loaded with fiber and monounsaturated fat, both of which have been shown to lower cholesterol. According to the Food and Drug Administration, eating 1.5 ounces of most nuts, including almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. And even though almonds are relatively high in fat and calories, studies show that eating almonds can actually help with weight loss (their protein, fiber, and monounsaturated fats provide the feeling of fullness, preventing overeating).

Eggs — the best protein source on the planet, eggs consistently outrank milk, beef, whey, and soy in the quality of protein they provide. In addition to containing all nine essential amino acids, eggs are loaded with nutrients and egg yolks contain choline, which helps protect heart and brain function and prevents cholesterol and fat from accumulating in the liver.

Flaxseeds — loaded with alpha-linolenic acid, an essential fatty acid that helps reduce inflammation, flaxseed has been used for centuries for medicinal and health reasons. Gandhi himself proclaimed, "Wherever flaxseed becomes a regular food item among the people, there will be better health." Flaxseeds are nutritional heavyweights with very usable protein, tremendous fatty acids, and minerals like magnesium, potassium, and zinc, as well as, a great source of fiber.

Pomegranates — have up to three times the antioxidants of red wine and green tea – and the juice has been shown to reduce artery-clogging plaque, which in turn prevents heart disease and stroke. Research shows that long-term consumption of pomegranate juice may also help slow aging and protect against cancer.

Red Wine — a small amount of any kind of alcohol each day does your heart good by increasing HDL cholesterol and reducing the risk of blood clots. Red wine also contains powerful antioxidants, resveratrol and saponins, which may provide additional cardiovascular benefits. But more than one drink daily has been linked to high blood pressure.

Dark Chocolate — the benefits come from flavonols and antioxidants (the same disease-fighting chemicals found in cranberries, apples, strawberries, and red wine). The caveat: Only real cacao contains flavonols, so look for chocolate that boasts a high percentage of cacao (60 percent or more). Dark chocolate also has fewer calories than other varieties, and when eaten in moderation, it lowers unhealthy LDL cholesterol and prevents plaque from building up in your arteries.

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